Saturday morning WODs...

January 23, 2016

The weekeeennnddd!!!! Great job on "The Dirty Thirty" today! It will be on the leaderboard once we get a new one to add to our collection (y) Here are your Saturday WODs!

 

Saturday Jan. 23, 2016

 

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!

 

 

Unloaded (9am)

 

Warm-up:

Coaches choice

 

Pre-WOD:

5 x 200m Row. Record SLOWEST TIME. Try to stay consistent!

 

WOD:

 

"Marguerita"

 

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

 

This one’s on the leaderboard so challenge yourselves to get a good time! You might feel as though you have drank 5 margaritas when you’re done with this one!

 

 

CrossFit (10am)

 

Warm-up:

Coaches choice

 

Strength:

 

EMOM for 8 minutes:

On :00 – 1 Squat Clean

On :30 – 1 Squat Snatch

 

 

WOD:

 

4 RFT:

4 Bear Complexes 95/135

3 Wall Walks

2 Hundred meter Run

1 Rope Climb

 

 

Open Gym/Weightlifting (11am)

 

Back squat 5 reps at 70% of 1RM, 3X5 at 80%

Snatch pull from knee* 3X5 at 80% Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 at 85%

Clean pull 3X5 at 80% 1RM

Clean and jerk 3 reps at 60% 1RM, 3+1 at 70%, 3+1 at 80%, 2+1 at 85%

 

 

 

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